Doing Work with Controlled Labs

  1. New Member
    hohlernr's Avatar
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    Doing Work with Controlled Labs


    Background
    Alright, I'm attempting my first log and am very excited to do so. I'm 20 years old and currently weigh about 177 and looking to bulk up to about 190-195. I've spent the past 2 years dropping from about 235 and while I'm happy that I lost all of the weight, I'm tired of not increasing any of my lifts, so hence the reason I'm starting a bulk.

    Stats
    Height: 5' 10"
    Weight: 177 lbs
    BF: ?
    Measurements:?

    Bench: 220
    Squat: 315


    Supplements
    White Flood
    Green Magnitude
    Purple Wraath
    Animal Pak
    Fish Oil
    ATW Whey Isolate
    ATW Micellar Casein

    I've used purple wraath before and love the product, so I'm really excited to try white flood and green magnitude. I'm gonna take 1 1/2 scoops wf and 1 scoop green mag preworkout, and 2 scoops pw during my workout.

    Diet
    I have a pretty repeatable daily schedule so I'm going to try to eat about the same thing each day.

    Meal 1 7:00 AM
    2/3 cup Oats, 1 Banana, 2 Scoops Protein, 1 Cup Milk, 1 tbsp natyy pb, 4 Grams Fish Oil

    Meal 2 9:30 AM
    1 Protein Bar

    Meal 3 12:00 PM
    1 Chicken breast, 2 Pieces of Whole Wheat Bread, 1/4 Cup Almonds, Apple, 1 cup broccoli

    Meal 3 2:30 PM
    1 Can of Tuna, 1 cup yogurt

    Meal 4 4:45 PM
    2 Pieces of Bread, 2 tbsp. of Natty PB, 1 Banana

    Meal 5 6:00 PM
    2 Scoops Protein (post wo shake)

    Dinner 7:30 PM
    1 Chicken Breast, 1/2 cup Carrot, 1 Cup Broccoli, 1 Cup Cauliflower

    Pre-Bed 10:30 PM
    1 Cup Milk, 2 Scoops Casein, 1 tbsp Natty PB, 4 Grams Fish Oil

    The totals are 3125 calories 315g protein 300g Carbs 110g Fat

    Training
    I'm going to be doing a 5x5 workout.

    Monday
    Squat 5x5
    Bench 5x5
    Rows 5x5
    Back Extensions 3x10
    Abs

    Wednesday
    Squat 5x5
    Incline Bench 5x5
    Deadlift 5x5
    Pullups 3x8
    Abs

    Friday
    Squat 5x5
    Bench 5x5
    Rows 5x5
    Bicep Curls 3x8
    Tricep Extensions 3x8
    Abs

    Saturday or Sunday
    30 minutes of HIIT

    I'll post some pics and hopefully get some measurement up later tonight. But, thanks fore reading and go lightly on me, it's my first log.

  2. New Member
    hohlernr's Avatar
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    5'11"  177 lbs.
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    Here are some pics.
    Attached Images Attached Images     
  3. Elite Member
    RenegadeRows's Avatar
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    Sweet man!!! I'll be following along!!!

    I'd start off with 1 scoop of white FLOOD to see how you react to the stimulants in it, then you can increase from there.

    Diet looks pretty dialed in as well!

    Good workout plan, just remember to keep your calories high when bulking!
    •   
       

  4. New Member
    hohlernr's Avatar
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    I'm pretty good with stims and I tried a scoop of white flood last week and it seemed pretty good, so I was planning on doing 1 1/2 and see how that goes. But I was wondering exactly how many minutes before my workout should I take that and green mag? I was planning about 30 mins before, but I just want to here some suggestions.
  5. Elite Member
    RenegadeRows's Avatar
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    Quote Originally Posted by hohlernr View Post
    I'm pretty good with stims and I tried a scoop of white flood last week and it seemed pretty good, so I was planning on doing 1 1/2 and see how that goes. But I was wondering exactly how many minutes before my workout should I take that and green mag? I was planning about 30 mins before, but I just want to here some suggestions.
    I'd do about 20-30mins pre-workout
  6. New Member
    hohlernr's Avatar
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    5'11"  177 lbs.
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    Fairly easy workout today.

    Bench
    135x5
    145x5
    155x5
    165x5
    175x5

    Squat
    225x5
    225x5
    225x5
    225x5
    225x5

    Bent Over Rows
    105x5
    115x5
    125x5
    135x5
    145x5

    3x10 Back Extensions
    Abs

    I notice some pretty intense energy and focus before and during my workout. This was a very good feeling as I haven't taken a preworkout supp in about 3 months. As usual sipping on the Purple Wraath during my workout kept my energy levels up. Overall I'm am very please with all 3 supps, especially the white flood.
  7. Elite Member
    RenegadeRows's Avatar
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    Quote Originally Posted by hohlernr View Post
    Fairly easy workout today.

    Bench
    135x5
    145x5
    155x5
    165x5
    175x5

    Squat
    225x5
    225x5
    225x5
    225x5
    225x5

    Bent Over Rows
    105x5
    115x5
    125x5
    135x5
    145x5

    3x10 Back Extensions
    Abs

    I notice some pretty intense energy and focus before and during my workout. This was a very good feeling as I haven't taken a preworkout supp in about 3 months. As usual sipping on the Purple Wraath during my workout kept my energy levels up. Overall I'm am very please with all 3 supps, especially the white flood.
    Good to hear your positive results!!! I'm looking forward to the rest of your log.
  8. New Member
    hohlernr's Avatar
    Stats
    5'11"  177 lbs.
    Join Date
    Jan 2008
    Age
    26
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    36
    Rep Power
    101
    Level
    5
    Lv. Percent
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    Squats
    205x5
    205x5
    205x5
    205x5
    205x5

    Deadlift
    225x5
    225x5
    225x5
    225x5
    225x5

    Incline Bench
    145x5
    145x5
    145x5
    145x5
    145x5

    Pullups
    7 reps
    6 reps
    5 reps

    I was very very tired going into my workout today. I almost felt like skipping and just sleeping, which is very unlike me, however I decided to just fight it and suck down my wf and gm preworkout. And boy was I glad that I did, I received a great bit of energy, I was able to have a really solid workout. Man am I glad I got white flood, so far it is by far the best preworkout I've taken so far.

    So far my diet has been in check pretty good and I've notice some increased energy from the extra cals that I am not used to having (except for yesterday I just didn't get enough sleep from waking up and pissing every 3 hours). The only exception in my diet is that I had a huge 24 ounce porterhouse steak yesterday for lunch, but hey who in their right mind is gonna pass that down for free. But anyways back to work and thanks for reading.
  9. Elite Member
    RenegadeRows's Avatar
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    Great workout my man... glad the WF+GM combo helped with the motivation so much!!!
    Your a crazy one like me ... putting squats and deads in this same workout

    :dl:
  10. Elite Member
    RenegadeRows's Avatar
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    How's this one going???
  11. New Member
    hohlernr's Avatar
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    5'11"  177 lbs.
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    I'll put up my last couple workout stats tonight. Been a little busy with work and haven't been able to post here, but everything is going really well.
  12. Diamond Member
    thebigt's Avatar
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    i am using purple wraath and green mag and liking it a lot. if you don't mind a suggestion, adding poseidon really kicks it in, even more so in summer when hydration is a issue. good luck, you've got some good supps.
  13. Advanced Muscle Science Rep
    JOHNJESSICA20's Avatar
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    6'2"  200 lbs.
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    Hey for first log everything lookn good keep up the good work bro!!
  14. New Member
    hohlernr's Avatar
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    5'11"  177 lbs.
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    Alright guys, sorry for no updates lately. Some crazy **** has been happening in my life and I just haven't had the time to update my log. But, don't worry, I'm stilling following my workout program to a "T". And it looks like I'll be able to update pretty frequently starting now. So I'm just gonna put all my workout stats up and give a little review at the end of how I'm doing. Thanks guys for the patience!

    Friday, July 4

    Bench
    5x164
    5x164
    5x164
    5x164
    5x164

    Rows
    5x126
    5x126
    5x126
    5x126
    5x126

    Squats
    5x135
    5x198
    5x213
    5x227
    5x242

    Tricep Extensions
    10x95
    10x95
    10x95

    Barbell Curls
    10x65
    10x75
    10x75

    Monday July 7

    Bench
    5x147
    5x158
    5x170
    5x181
    5x193

    Rows
    5x112
    5x121
    5x130
    5x139
    5x148

    Squats
    5x243
    5x243
    5x243
    5x243
    5x243

    Hypers
    3x10 w/25lbs

    Wednesday July 9
    Incline Bench
    5x155
    5x155
    5x155
    5x155
    5x155

    Deadlifts
    5x157
    5x157
    5x157
    5x157
    5x157

    Squats
    5x214
    5x214
    5x214
    5x214
    5x214

    Pull-ups
    1x8
    1x7
    1x6

    Friday July 11
    Bench
    5x178
    5x178
    5x178
    5x178
    5x178

    Rows
    5x137
    5x137
    5x137
    5x137
    5x137

    Squats
    5x200
    5x216
    5x232
    5x247
    5x263

    Tricep Extensions
    10x95
    10x95
    10x95

    Barbell Curls
    10x75
    10x75
    10x75

    Monday July 14

    Bench
    5x158
    5x171
    5x183
    5x196
    5x208

    Rows
    5x122
    5x131
    5x1141
    5x150
    5x160

    Squats
    5x263
    5x263
    5x263
    5x263
    5x263

    Hypers
    2x10 w/ 25lbs


    Current Weight: 179.5

    I'm making some solid gains. I feel stronger and bigger everytime I lift. I'm really enjoying the great boost of energy and focus from white flood, as I've said before, the last week and a half has been pretty hectic and I really have never felt like lifting, but as soon as I've downed my glass of white flood and green mag, there is nothing I want to do more than lift heavy things. hahah I also like how the energy is a nice clean energy, no shakes or caffeine buzz or anything else like that, that I've experienced in other supplement. I would describe it as a cross between RPN and ragnarok.

    I've also noticed an increase in stamina and less feeling of soreness during my workout, especially towards the later part. Normally I am dead and can't wait to be done, but now I still have a good amount of energy, focus, and I'm really not sore that much. I figured this is probably due to increase calorie intake and PurpleWraath.

    Overall, I am very pleased with this stack. I've experienced good gains and I love the workout intensity I have.
  15. Elite Member
    RenegadeRows's Avatar
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    Quote Originally Posted by hohlernr View Post

    I'm making some solid gains. I feel stronger and bigger everytime I lift. I'm really enjoying the great boost of energy and focus from white flood, as I've said before, the last week and a half has been pretty hectic and I really have never felt like lifting, but as soon as I've downed my glass of white flood and green mag, there is nothing I want to do more than lift heavy things. hahah I also like how the energy is a nice clean energy, no shakes or caffeine buzz or anything else like that, that I've experienced in other supplement. I would describe it as a cross between RPN and ragnarok.

    I've also noticed an increase in stamina and less feeling of soreness during my workout, especially towards the later part. Normally I am dead and can't wait to be done, but now I still have a good amount of energy, focus, and I'm really not sore that much. I figured this is probably due to increase calorie intake and PurpleWraath.

    Overall, I am very pleased with this stack. I've experienced good gains and I love the workout intensity I have.
    AWESOME updates man! I hope everything works out in your personal business, as well as its working out in the gym!!! Great log!!! :bruce1:
  16. New Member
    hohlernr's Avatar
    Stats
    5'11"  177 lbs.
    Join Date
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    Age
    26
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    36
    Rep Power
    101
    Level
    5
    Lv. Percent
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    Incline Bench
    5x170
    5x170
    5x160
    5x155
    5x155

    Squat
    5x225
    5x225
    5x225
    5x225
    5x225

    Deadlift
    5x260
    5x260
    5x260
    5x260
    5x260

    Pull-ups
    1x10
    1x8
    1x7

    Today was a decent workout, struggled on my incline, but I think that's do to moving up to much in weight. So, I'm gonna try to stay at the same level next week and try to do a 5x5 of 170.

    Squats were good, but just a quick question....does anyone else feel that their first set of squat is the hardest? I swear that I struggle on the the first set and just explode through my last 4 sets! haha
  17. Elite Member
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    Quote Originally Posted by hohlernr View Post
    Incline Bench
    5x170
    5x170
    5x160
    5x155
    5x155

    Squat
    5x225
    5x225
    5x225
    5x225
    5x225

    Deadlift
    5x260
    5x260
    5x260
    5x260
    5x260

    Pull-ups
    1x10
    1x8
    1x7

    Today was a decent workout, struggled on my incline, but I think that's do to moving up to much in weight. So, I'm gonna try to stay at the same level next week and try to do a 5x5 of 170.

    Squats were good, but just a quick question....does anyone else feel that their first set of squat is the hardest? I swear that I struggle on the the first set and just explode through my last 4 sets! haha
    Yes your totally right about the squats. Warm ups, man!!!
  18. Senior Member
    wrasslin116's Avatar
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    Great diet man! Your going to grow like crazy on that.
    Sub'd.
  19. New Member
    hohlernr's Avatar
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    5'11"  177 lbs.
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    Friday July 18,

    Bench
    5x193
    5x193
    5x193
    5x193
    5x193

    Squat
    5x206
    5x225
    5x240
    5x255
    5x270

    Row
    5x145
    5x145
    5x145
    5x145
    5x145

    Skullcrushers
    3 sets with 100lbs

    Barbell Curls
    3 sets of 10 with 100

    Solid Workout....really starting to see great strength increases.
  20. Elite Member
    RenegadeRows's Avatar
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    Strong numbers on the skullcrushers.
  21. New Member
    hohlernr's Avatar
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    5'11"  177 lbs.
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    Monday July 21

    Bench
    5x165
    5x180
    5x193
    5x206
    5x219

    Squat
    5x225
    5x225
    5x245
    5x245
    5x245

    Row
    5x135
    5x138
    5x148
    5x158
    5x168

    Good Workout, especially with the bench. The last time I attempted about 219 was back in May and I don't think I was able to get it once. So getting it 5x was a great feeling. The squat numbers were a little down because I banged up my knee a little playing basketball and I didn't want to risk any injury squating. Still overall VERY pleased with my supplements, diet, and workouts.
  22. Senior Member
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    nice increase in strength esp in bench press
  

  
 

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